Savory Chicken and Veggie Stir-Fry

Ingredients

Estimated total cost: €13.14 · €3.29/serving

• 2 1/4 cups pure filtered waterEst. price €0.02–€0.05
• 1 cup fragrant jasmine riceEst. price €1.20–€2.50
• 2 cloves pungent garlic, peeled (mince finely for enhanced flavor)Est. price €0.10–€0.25
• 1 pound tender boneless, skinless chicken breastsEst. price €8.00–€15.00
• 4 stalks of crisp green onions, finely choppedEst. price €0.40–€0.80
• 4 cups vibrant broccoli florets (blanch in boiling water for 1 minute, then plunge into ice water to preserve color and texture)Est. price €3.00–€5.00
• 2 teaspoons savory dried chicken bouillonEst. price €0.15–€0.30
• 1 cup spring waterEst. price €0.02–€0.05
• 1 tablespoon velvety cornstarch (mix with cold water before adding to thicken sauce)Est. price €0.05–€0.15
• 2 tablespoons umami-rich low-sodium soy sauceEst. price €0.20–€0.45

Steps

1. 1

   Start by boiling water in a small saucepan. Add the rice, stir well, cover with a lid, and cook over medium-low heat for 20 minutes until the water is mostly absorbed. Take the saucepan off the heat and allow it to sit for 5 minutes before serving.

2. 2

   Begin by peeling the garlic cloves and mincing them finely. Proceed to dice the chicken breasts into bite-sized chunks, then set them aside. Trim the green onions by removing the ends and slicing both the white and approximately 1-inch of the green parts thinly.

3. 3

   Fill a small saucepan with approximately 1 inch of water and bring it to a boil. Submerge the broccoli in the boiling water, cover the pan, and let it cook on medium heat for about 5 minutes until it reaches a tender texture. Alternatively, if you prefer using a microwave-safe container, place the broccoli inside along with some water. Cover the container with plastic wrap or waxed paper and microwave on high for around 5 minutes until the broccoli is tender. Once cooked, carefully remove any excess water from the broccoli before serving.

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• Cultural note

  Stir-frying is a cooking technique that originated in China and has been popularized worldwide. This dish combines traditional Chinese flavors like soy sauce with Western ingredients like chicken and broccoli, showcasing the fusion of culinary influences. Chicken stir-fries are a staple in many Asian cuisines and are…

• Seasonal note

  This dish can be made year-round as the ingredients like garlic, green onions, and broccoli are commonly available in most seasons. However, broccoli is at its peak freshness during the fall season, making it a great choice for autumn meals.

• Health note

  This savory chicken and veggie stir-fry is a balanced meal, providing a good source of protein, fiber, and essential vitamins like A and C. It is relatively low in calories and saturated fat, making it a healthy option for those looking to maintain a balanced diet. The dish is also a good source of zinc, which is…